Easy Exercise for Foot, Arch and Leg Pain from Fallen Arches, Flat Feet, and Pronation. Fallen arches, flat feet, or Plantar fasciitis can cause pain and discomfort in the legs, feet, ankles, Achilles tendon, hips, and low back.
Fallen arches, flat feet, or Plantar fasciitis can cause pain and discomfort in the legs, feet, ankles, Achilles tendon, hips, and low back. In this video, Ron Vaughn, a sports massage therapist, and Christie Powell, a physical therapist, explain how the feet become pronated (fallen arches) and how some simple at-home exercises can strengthen the arch muscles to allevaite pain and discomfort.
Discomfort when standing for long periods of time or when running or doing another athletic activity may be caused by weakened arch muscles.
Many people are recommended to wear orhotics or orthotic insoles to get better arch support. While this can provide a temporary fix, Christie explains that strengthening those muscles is the only way to fix the biomechanics of the foot and really alleviate pain.
Ron demonstrates a unique technique for relaxing the muscles in the feet and provides instruction that other therapists may find useful. Sports massage can be very helpful in loosening up the soft tissue that the muscles can be strengthened.
Christie then shows an easy exercise that we can do at home to strengthen our arches and alleviate pain. The exercise is called Pen/Penny and requires only a pen and penny. This is a great exercise with lots of benefits to the feet, legs, and back.
Ron graduated in 1997 from Austin Schools of Massage in Austin, TX, and also has a Bachelor’s degree in Exercise & Sports Science from Southwest Texas State University (a.k.a. Texas State University of San Marcos).
Christie received her Masters from Texas State University and is currently pursuing her PhD in Kinesiology/Movement Science at the University of Texas. She is dedicated to working with youth and adult athletes and is involved in various programs to promote education and increase awareness of athletic injuries.
Visit Ron’s Website:
Visit Christie on the CatzAustin website:
This video was produced by Psychetruth
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